COMPLETE HAMSTRING & GLUTE WORKOUT

Since rejoining the gym at the start of January, I have already seen so many improvements in my health and athletic ability. I have changed the way I eat, focusing on having more lean protein, lowering the amount of carbohydrates I eat, and cutting out processed food, (without completely denying myself anything).. Its all about moderation..

Like everyone, I have gym goals which are the motivation that keeps me going. Having quite a slender frame and being on the smaller side, I don’t have many curves and gaining muscle and size to my lower half is one of my main aims for the gym, alongside toning my whole body. I usually train at the gym 4-5 times a week, and do one session at home which works perfectly for me! (Id love to go more but with work its difficult to fit more sessions into my schedule) Focusing on legs 3x per week, abs/core 2x per week and HIIT cardio 1x per week. I have never been a fan of training my arms as an individual session, mainly because I like the way that part of my body already looks but I always try to incorporate a little bit of this into each workout.

Leg day is my favourite day at the gym! Here are some of the best exercises I enjoy doing for maximum Glute growth. I like to superset my routine for an extra push in my workout!

SUPERSET = A superset is performed when two exercises are performed in a row without stopping.

SUPERSET 1:

(Rest for 60 seconds between each superset)

STIFF LEGGED DUMBBELL DEAD LIFTS

Standing with your legs shoulder width apart on two platforms for a deeper deadlift (or on the floor if necessary) Keeping your knees stationary, using a heavy dumbbell, lower the dumbbell between your feet whilst keeping your back straight.

DUMBBELL SUMO SQUAT

Again standing on two platforms, create a wider stance with your feet slightly pointing outwards. Hold the dumbbell down with straight relaxed arms and squat down touching the dumbbell to the floor. Focusing on making sure you squeeze your gluten and keep your knees behind your toes when lowering.

Repeat superset 3 times with 12 reps of each

SUPERSET 2:

(Rest for 60 seconds between each superset)

BULGARIAN SPLIT SQUATS

Using a bench, stand in a lunge position with your back leg elevated on the bench. Holding a dumbbell in each hand and keeping your back straight, lower your body into a deep lunge and then raise back up. This is one of my personal faves but it is extremely difficult!

SINGLE LEG OVER THE BENCH BOUNCES

Standing on one leg on a bench (longways) slightly bent at the knee, toe tap the opposite leg either side of the bench behind you, touching the floor with your foot as you lower down and then push down on that same foot to drive your leg over to the other side. Focus on keeping your stationary ‘bench’ leg tensed and strong squeezing your gluten at all times. This is a powerful exercise that incorporates cardio. (toe tap each side = 1 rep)

Repeat superset 3 times with 10 reps on each leg

SUPERSET 3:

(Rest for 60 seconds between each superset) 

WEIGHTED HIP UPS

Lay flat on your back with your legs bent up and feet placed on a bench. Hold a barbell on your pelvic area and thrust your hips upward, raising your bum off the floor and squeeze your Glutes when extended, hold for 3 seconds then lower back down. (For added intensity extend one leg out straight when hips are raised, hold for 3 seconds then lower.)

LEG KICK BACKS

One of my personal favourites is leg kick backs. Stand slightly bent with a straight back holding onto a wall, kick your leg back as high as you can without arching your lower back, squeezing your gluten as you do, then lower your leg back down. (For added strength training, use a resistant band placed around your ankles to add intensity to your kickbacks) 15 reps on each leg!

Repeat superset 3 times with 15 reps of each

Let me know what your favourite Glute exercises are for the best booty gains!

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